Ukudla okungu-5 okubi kakhulu kwesifo sikashukela

-Delile

• 1. Amaswidi
• 2. Ama-carbohydrate alula
• 3. Inyama esetshenzisiwe
• 4. Amaphakethe okudla okulula
• 5. Iziphuzo ezidakayo
• Ngoba onesifo sikashukela udinga ukudla kahle

Ushokoledi, ipasta noma isoseji okunye kokudla okubi kakhulu kubantu abanesifo sikashukela, ngoba ngaphezu kokunotha ngama-carbohydrate alula akhuphula izinga likashukela egazini, aqukethe ezinye izakhamzimba ezisiza ukulawula inani le-glucose egazini.

Yize kuyingozi kakhulu kulabo abanesifo sikashukela, lokhu kudla nakho kungagwenywa yiwo wonke umuntu, ngoba ngale ndlela, kungenzeka ukunciphisa ubungozi bokuhlaselwa yisifo sikashukela ngokuhamba kwesikhathi.

Okulandelayo uhlu lwezinhlobo ezi-5 zokudla ezimbi kakhulu kulabo abanesifo sikashukela, kanye nokuhwebelana okunempilo:

1. Amaswidi

Njengoswidi, ushokoledi, uphudingi noma imousse uqukethe ushukela omningi, ungumthombo omuhle wamandla asheshayo kubantu abaningi, kepha uma kwenzeka unesifo sikashukela, njengoba la mandla engafiki kumaseli futhi anqwabelana egazini kuphela, kuvela izinkinga.

Ukushintshaniswa okunempilo: Khetha izithelo nge-peel ne-bagasse njenge-dessert noma amaswidi wokudla ngamanani amancane, ubukhulu bezikhathi ezi-2 ngeviki. Bona le dessert enhle yabantu abanesifo sikashukela.

2. Ama-carbohydrate alula

Ama-carbohydrate alula afana nelayisi, i-pasta namazambane aguqulwa abe ushukela wegazi, yingakho kwenzeka okufanayo lapho udla uswidi, ngaphandle komthombo ophelele ngasikhathi sinye.

Ukushintshaniswa okunempilo: Ngaso sonke isikhathi khetha irayisi ne-wholegrain noodle ngoba zinenzuzo ngoba zinoshukela omncane futhi, ngenxa yalokho, inkomba ye-glycemic ephansi. Bona iresiphi ye-noodle yesifo sikashukela.

3. Inyama esetshenzisiwe

Njengebhekeni, i-salami, isoseji, isoseji ne-bologna, okwenziwa ngezinyama ezibomvu nezithasiselo zokudla, ezinamakhemikhali anobuthi emzimbeni, okuvumela ukuqala kwesifo sikashukela. I-sodium nitrate ne-nitrosamines yizinto ezimbili eziyinhloko ezikhona kulokhu kudla okudala ukulimala kwamanyikwe, okuthi ngokuhamba kwesikhathi iyeke ukusebenza kahle.

Ukusetshenziswa okujwayelekile kwenyama esetshenzisiwe, ikakhulukazi i-ham, nakho kuholela ekwandeni kokuvuvukala komzimba nokwanda kwengcindezi ye-oxidative, okuyizinto ezibeka lesi sifo engcupheni.

Ukushintshaniswa okunempilo: Khetha ucezu lweshizi omhlophe ongenawo usawoti.

4. Amaphakethe okudla okulula

Amabhisikidi wamaphakethe nokudla okulula njengamazambane amazambane, ama-doritos nama-fandangos aqukethe izithasiselo zokudla ne-sodium nazo ezingabafanele labo abanesifo sikashukela ngoba zandisa ingozi yokuba nomfutho wegazi ophezulu. Kwabanesifo sikashukela kunoshintsho emithanjeni yegazi elenza ukuqoqana kwamapuleti anamafutha ngaphakathi, okwandisa ubungozi bezifo zenhliziyo nemithambo futhi lapho kudliwa lolu hlobo lokudla, le ngozi inyuka kakhulu.

Ukushintshaniswa okunempilo: Khetha ukudla okulula okulungiselelwe ekhaya namazambane abhakiwe obhatata. Bheka iresiphi lapha.

5. Iziphuzo ezidakayo

Ubhiya ne-caipirinha nakho kungukukhetha okungalungile ngoba ubhiya uphuza amanzi futhi wandisa ushukela egazini kanye ne-caipirinha ngaphandle kokuthi wenziwe ngomshukela usathatha ushukela omningi, ukudikibala ngokuphelele uma kunesifo sikashukela.

Ukushintshaniswa okunempilo: Khetha ingilazi e-1 yewayini elibomvu ekugcineni, ngoba iqukethe i-resveratrol ezuzisa uhlelo lwezinhliziyo. Kuhlole: Ukuphuza ingilazi eyodwa yewayini ngosuku kusiza ukuvimbela isifo senhliziyo.

Kubantu abanesifo sikashukela, ukusetshenziswa kwalokhu kudla kungaba kubi ngoba i-glucose, okuwumthombo omkhulu wamandla amaseli adinga ukusebenza, ayixutshiwe futhi iyaqhubeka nokuqoqana egazini ngoba i-insulin ayisebenzi noma ayitholakali ngobuningi futhi inesibopho sokuthwebula i-glucose, ukuyibeka ngaphakathi kwamaseli.

Ngoba onesifo sikashukela udinga ukudla kahle

Abantu abanesifo sikashukela badinga ukudla kahle, bagweme yonke into engaphenduka ushukela wegazi ngoba abanayo i-insulin eyanele yokufaka yonke i-glucose (ushukela egazini) ngaphakathi kwamaseli yingakho kufanele uqaphele lokho okudlayo, ngoba cishe yonke into ingaphenduka ushukela wegazi futhi izonqwabelana, ishoda ngamandla ukuze amangqamuzana akwazi ukusebenza.

Ngakho-ke, ukulawula isifo sikashukela nokuqinisekisa ukuthi yonke i-glucose ifinyelela amaseli, kubalulekile uku:

• Nciphisa inani likashukela elingena egazini futhi
• Ukuqinisekisa ukuthi i-insulin ekhona isebenza kahle emsebenzini wayo wokufaka ushukela kumaseli.

Lokhu kungafinyelelwa ngokudla okulungile nokusetshenziswa kwemithi efana ne-insulin, uma kwenzeka unohlobo lwesifo sikashukela sohlobo 1, noma i-metformin, uma kwenzeka unesifo sikashukela sohlobo 2, isibonelo.

Kepha asikho isidingo sokudla ungacabangi ukuthi imishanguzo izokwanela ukuqinisekisa ukungena kweglucose kumaseli ngoba lokhu kulungiswa nsuku zonke futhi nenani le-insulin edingekayo ukuthatha ushukela oluthathwe yi-aphula egazini akuyona inani elifanayo elidingekayo ukuthatha ushukela olunikezwe yi-brigadier.